talk of the town, style of the city
SOUTHERN REGION
issue #09
beautiful
festive fare
ballet
gorgeous
gifts www.town-city.co.uk
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editor
a word from the
Winter has come around again and it’s time to snuggle up! The season turns so quickly; I distinctly recall the last day of warm sun, and that was it. Autumn had set in and the leaves started to fall. The coming months can of course be just as beautiful as summer, if not more so, but we just need a few more treats to make up for the shorter days. I’m looking forward to the next few months and we’ve got plenty in this issue to keep you company until the new year. It’s the season for giving and we’ve got gifts and festive fare for all the family as well as warming winter wine and a preview of the stunning russian State Ballet, who are coming to the south. If you’re the outdoor type heading to the hills, why not check out page 44 for the viewranger app, the new must-have for the explorer in you. you’ll never get lost again! Winter time and the cold nights are sure to get you snuggling, but if you’ve lost your libido, we’ve got top tips for finding your mojo, as well as our pick of uK city break destinations where you could rediscover the romance! That’s about it from me for 2016, I’m off for a mince pie and large glass of something fruity. Festive wishes from team Town & City and keep your eyes peeled for issue 10 just in time for valentines Day. Cheers!
If you have a business, event or service that you’d like Town & City readers to know about, please don’t hesitate to get in touch, we look forward to hearing from you.
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what’s inside… 06 08 10 12 14 16 18 22 24
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gorgeous gifts brush up! feeling fab avoid running into injury great feeling gut lost your libido keeping fit while pregnant winter staycation inspiring creativity Autumn/Winter 2016
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declutter your home festive feeling ease into retirement festive fare fancy a brew? warming wine guide to cooking oils enjoy the south downs beautiful ballet
CovEr PICturE: AmArA
editor-in-Chief Daniel tidbury Contributing writers Sara niven, Charlotte Johnson, Sarah hugill, Lex Brookman, Fiona Stanton, Jutta Lasner, hannah van-Der-Linden, Ellie reeves Distribution Distribution Experts published by tidbury media
Town & City is a free lifestyle magazine dedicated to keeping you up to date with the latest on home, leisure and business in the south. Grab your copy from the countless distribution points scattered across the region. Contact us 023 9229 4408 daniel@town-city.co.uk © Copyright 2016 All rights reserved.
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gifts
gorgeous WrIttEn By sara niVen
Give the gift of gorgeousness with our pick of festive gift sets for him and her…
faCe faCts
Jewel in the Crown
Spa Magik Organiks’ Moisture Melt Facial gift set contains a luxurious cleansing balm, peel off marine mask and Omega Youth Smoothing Serum for full on pampering sessions.
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Autumn/Winter 2016
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Clean sweep
Green People’s Energise gift set for men contains a choice of two natural hair and body washes (one for home and one for the gym bag) blended with energising Mint & Eucalyptus or invigorating Orange & Clove. A donation of 50 pence per gift sold will support the Butterfly Conservation. £17.95, CALL 01403 740 350 For StoCKIStS or vISIt WWW.GrEEnPEoPLE.Co.uK.
luxurious laVenDer top for tresses
The Oblepikha Hair Care Set by Natura Siberica includes a volume boosting shampoo, matching conditioner and styling product.
Long Barn near Winchester produce amazing products made with naturally grown lavender – this gift box containing a candle, pillow spray and matching body oil.
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brush up! WrIttEn By Charlotte Johnson
Brushing Brushing your teeth is one of the first steps towards healthy teeth and a happy mouth. Brushing your teeth twice a day can help keep your mouth clean. Whether you choose to use a manual or electric toothbrush, the decision is up to you as long as you use fluoride toothpaste, you can cut down on the amount of plaque build-up.
Mouthwash
Taking care of your health is paramount in most people’s lives. Yet the importance of dental hygiene often goes ignored, whether forgotten about or not deemed as necessary.
Introducing mouthwash into your daily routine can have many benefits. By rinsing your mouth with a fluoride based mouthwash, you can cut the risk of tooth decay and gum disease. Choosing to use mouthwash after you’ve eaten is a good idea, but be sure not to eat or drink for at least 30 minutes after rinsing your mouth.
Flossing There’s been much debate about the effects of flossing and recent research has found that dental floss does not necessarily reduce the risk of gum disease. Despite recent findings flossing is a good idea and helps remove food from your teeth. Another great way to remove trapped food is with the use of interdental brushes. Interdental brushes fit comfortably within the gaps between teeth and can help remove the most stubborn of trapped food. It should be noted that you should never use toothpicks to remove food caught within the teeth, as you can damage your gums and this could lead to infection.
Diet Along with maintaining a strict cleaning routine, a healthy diet will also help keep your mouth healthy and happy. Eating a healthy diet and reducing the amount of sugary food you consume can help prevent tooth decay. Sugar is not just contained in fizzy drinks and sweets, but also in juices and smoothies. By cutting down your daily intake you can help reduce the overall damage your teeth and gums endure. It’s not just the overall health of the teeth that’s important and should be considered when cleaning your mouth, but also that of your gums. Shockingly gum disease does not just effect the health of your mouth, but also can lead to many other health complications, such as, strokes, diabetes and heart disease.
By incorporating these into your daily routine you can maintain not just a healthy mouth, but a healthy body. 8
Autumn/Winter 2016
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eat your way to looking and feeling
fab! WrIttEn By sarah hugill
We all tend to have a favourite moisturiser and hair serum but beautiful hair, skin and nails all start with nourishment from within. Micronutrients are essential in order to support our bodies shedding older cells and replacing these with younger ones. Eat the correct balance of foods and you’ll feed your skin the vital nutrients it needs to help it stay soft, supple and blemish-free. Here we reveal the top foods to help us eat ourselves beautiful…
Skin saviours Clear skin
youthful skin
glowing skin
Solution: Oily fish
Solution: Carrots, squash, pumpkin and sweet potatoes
Solution: Ginger
As well as being necessary for our heart, brain and eye health, omega-3 and omega-6 fatty acids play an essential role in the structure and appearance of the skin. They’re incorporated into cell membranes in the epidermis (the top layer of skin) and form a matrix around the cells, helping to maintain the skin’s barrier function and prevent moisture loss. They’re also thought to have a role in the dermis – the lower layer of skin – by controlling inflammation and minimising collagen damage from uv rays.
vegetables such as carrots, squash, pumpkin and sweet potatoes contain particularly high levels of beta carotene and other carotenoids, which give them their lovely orange colour. Beta carotene converts to vitamin A in our body, which is one of the most important nutrients for skin integrity (meaning skin that is firm, resists damage and can heal quickly).
Glossy hair
Ginger will make your skin glow. Ginger is a vasodilator, which stimulates circulation resulting in the delivery of more nutrients to the skin to make it glow. Infuse fresh ginger root and lemon in hot water to make a warming tea. try adding fresh or ground ginger to cooking; stir-fry recipes, curries and soups.
Love your nails grow your nails
hair growth
Solution: Bean sprouts, cashew nuts, egg yolks, oats, butter, peanuts Biotin is needed for hair growth and elasticity. It’s also required for an enzyme which is used to create keratin, the main building block of our hair, out of amino acids.
Solution: Eggs Biotin is at the top of the list for nail health – with egg yolks being the richest source. Th is B vitamin is readily absorbed into the core of the nail, allowing it to help thicken the nail and stimulate growth.
strong hair
strong nails
Solution: Lean meat, fish, eggs, chickpeas, tofu, lentils, nuts and seeds
Solution: Spinach, pumpkin seeds and pork
hair is composed of protein, so it’s important to make sure you are getting enough, otherwise your hair can get weak, brittle and you can even suffer from hair loss. 10
Autumn/Winter 2016
Spinach, pumpkin seeds, and pork are rich in the nail friendly mineral, zinc. If you have weak nails, which break easily and white spots on the nails then this could be a sign that you are deficient in this mineral.
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how to avoid
running
into injuries
Boxing in the ring or getting your head down in a rugby scrum is more dangerous than simply going for a run, right? Wrong. Recent research reveals that you’re more likely to suffer from an injury through running, than many other sports including the likes of boxing, rugby and even horse riding! To help you prevent running injuries Town & City has spoken to the experts to get their top tips… Every runner should try Pilates Controlling your alignment and breathing will help with your core stability. This is essential for a good running technique; you may think you’re just running using mainly your legs but you also engage your lower abdomen muscles. “In terms of runners, sometimes a slight imbalance in the body will go on to create problems because it’s such a repetitive movement. Even a small adjustment in your posture or in your core stability can make a huge impact,” says Lynne robinson, Founder of Body Control Pilates. to FInD A tEAChEr nEAr you vISIt WWW.BoDyControLPILAtES.Com.
Lynne shares her top 3 pre-run moves spine Curls
Lie on your back with your knees bent and your feet in parallel on the floor. Breathe out as you curl your tailbone under, tilting your pelvis backwards as you peel your spine off the mat one vertebra at a time, lengthening your knees away from your hips. Roll up to the tips of the shoulder blades. 12
Autumn/Winter 2016
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Spotting common foot problems a composition of emulsified, Correct footwear ultra low, oxidized and stable “Remember to change worn DhA and EPA fatty acids (forms out footwear. Running shoes in of omega-3) and whey proteins particular should be replaced (leucine) in a fruit juice base with after approximately 500 miles. But look after your feet at home, natural antioxidants. It’s also important to not wear too. try Carnation Pediroller someone else’s footwear, as (£9.99, firstaidfast.co.uk), which Prevent injury each person has individual needs helps to relax the bottom of the with protein to what is comfortable and foot, ideal for before or after It’s crucial to have an adequate supportive to their feet,” explain running, or just after a long day protein intake, as this food group michael ratcliffe, Carnation on your feet. Leave the Pediroller helps repair muscle tissue and Footcare Podiatrist. in the fridge overnight and roll reduces muscle breakdown after each foot back and forth over it exercise. Fish, meat and eggs are Up your fish intake for five minutes. generally the best sources of to help prevent pain and protein, as the concentration and inflammation, which can be a “Regular use of the PediRoller common occurrence for runners quality of protein in plant foods will go a long way to warding off are not as high. vegetarians and it’s important to keep your dreaded plantar fasciitis, as it can vegans need to pay particular omega-3 levels high. help reduce inflammation of the attention to getting enough affected tissue and strengthen “The omega-3s EPA and DHA, protein and a variety of protein muscles in the sole of the foot. found in oily fish, are known sources to meet their needs. Plantar Fasciitis is a common to have anti-inflammatory and very painful foot condition, properties. To make sure you’re “Runners usually have high referring to inflammation of the requirements for protein for getting your daily dose of tissue that runs from the heel muscle repair and strength, and Omega-3 I would recommend along the arch of the foot. When it could be difficult to get enough drinking Smartfish Recharge. running, the repetition of the if your not having a good serving By supporting recovery and foot hitting the ground causes of protein at each meal. If you’re bringing down inflammation, damage to the tissue resulting in the omega-3s in Smartfish concerned you’re not getting a tight feeling in the sole of the enough protein I’d suggest Recharge could help prevent foot,” says Dave Wain, Carnation Nature’s Plus Sunflower Protein injuries,” explains nutritionist, Footcare podiatrist. (£22.50, naturesplus.co.uk), Cassandra Barns. which is an organic plant protein Smartfish recharge nutritional without any additives or drinks (from £1.40 per drink, sweeteners,” explains smartfishnutrition.co.uk) contain nutritionist, Cassandra Barns. If you have persistent pain, soreness, a feeling of excess heat, or any kind of swelling, go to your GP or a podiatrist.
Breathe in and hold the position, focusing on the length in your spine. Breathe out as you roll the spine back down, wheeling each bone down in turn. Breathe in as you release the pelvis back to level again. Repeat 10 times. oyster
Start by lying straight on your side with your bottom arm under your head and your top hand on the mat in front of you. Bend your knees
and draw your feet back, so that your heels are aligned with the back of your pelvis. Place a cushion between your knees. Exhaling, open out your top knee from the hip joint, keeping your feet connected. Keep your pelvis stable. Inhaling, return your leg to the starting position with control. Repeat 10 times on each side.
prone knee lifts
Lie on your front. Rest your forehead on a folded towel and place your fingertips under your pelvic bones. Bend your right leg to a 90-degree angle. Maintaining the position and stability of your pelvis breathe in and lift the leg up slightly off the mat. Breathing out, lower the leg back down. Repeat 10 times on each side. Autumn/Winter 2016
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great feeling gut A great way to fix your health – is to fix your gut. We spoke to leading nutritionist at nutriCentre.com, Shona Wilkinson, for her advice on what we can eat to aid digestion. Fermented foods
Bone broth
Mint
Fermented foods such as sauerkraut, pickled vegetables in brine, yoghurt, buttermilk and kefir would be a great start to kick start your digestion, as they help feed the friendly bacteria which reside in our gut helping them to multiply in a healthy environment.
Bone broth is important for healing the gut and aid healthy digestion. The gelatine found in bone broth is a hydrophilic colloid, this means it attracts and holds liquids, including digestive juices, thereby enhancing digestion. Bone broths are also rich in glycine, an amino acid (protein) found in collagen, which is important in maintaining a healthy gut lining.
mint has been shown to help soothe the abdomen and relax digestive discomfort.
Cinnamon
healthy fats such as salmon, seafood, nuts, seeds, avocado, coconut and pure olive oil should also be included in your diet. Fat molecules are a rich source of energy for the body and help the body to absorb vitamins.
Fibre Fibre rich foods such as avocados, nuts, seeds, broccoli, kale, cabbage, cauliflower, asparagus and green beans may help relieve digestive discomfort and enhance overall digestive health.
Fennel Fennel may help with flatulence and intestinal spasms. 14
WrIttEn By sarah hugill
Autumn/Winter 2016
Cinnamon is a lovely spice to add to your food. not only does it improve digestion but it also helps to balance blood sugar levels.
Turmeric turmeric is rich in curcumin which has anti-inflammatory properties and is particularly useful for inflammation in the gut. turmeric also helps with fat digestion, along with supporting the liver.
Healthy fats
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In the Newyourself Year? Youcan eel and what you believe about could make the same old deel inand what happens to you, how you treat can How youwhat feel and youabout believe youwhat believe yourself resolutions andabout repeat yourself can ow you are treated, and how you deal with it.treat in what to happens to old you, how you de reflected in what happens you, how you treat the same patterns of ourself, how you areand treated, andyou how you deal w what you believe to create failure OR could do it owyou youfeel areand treated, how you deal with it. with it. differently and confimake them th, relationships and your Change how youwhat feel improve and what you w you feel and you believe tobelieve create to create happen. Imagine how good you will feel to self worth. etter health, relationships and your improve your confith, relationships and improve confihave achieved them. So instead of being the To find out how ence and self worth. self worth. same old you in the new year, why not be a To find wealthier out howyou in 2017. Tohappier, find out how new, healthier Pete Bateman www.hampshirehypnotherapist.co.uk Pete Bateman Pete Bateman T:023 92www.hampshirehypnotherapist.co.uk 595226 M:07737 980517 www.hampshirehypnotherapist.co.uk 92M:07737 595226 M:07737 T:023 92 T:023 595226 980517 980517
The flu vaccination is the best way to protect yourself and your family against the flu virus. Vaccinations are carried out by a fully trained pharmacist in a private consultation room at a time that suits you. We are also able to offer a business service to protect your employees from Flu. We can provide the service in the convenience of your workplace for just ÂŁ10 per employee. Discounts are available depending on employee uptake levels. We also offer free NHS vaccinations if you are eligible.
Visit your local branch or call for more information.
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Participating branches: Locks Heath, Titchfield, Whiteley, Horndean, Hedge End, David Foggs, St. Lukes
lost your
libido? WrIttEn By lex Brookman
Losing your libido is one of the most frustrating things in the world; whether you’re the partner who’s not feeling the drive anymore, or the other half left feeling limp.
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If it’s emotional stress, something physical or an outside factor effecting your fire there are lots of reasons to when and why - it’s not always who, so don’t panic! If it’s something physical, don’t be downhearted. Check in with your GP - they might have some answers for you.
Depending on why you’re not feeling the flutter, there can be lots of ways to attempt luring those lost butterflies back home. home is where the heart is, so why not start there…
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Bump in the bedroom Some couples forget that their bedroom is their bedroom. This is a room for sleep and sex, not for working, television, or dinner. turn the tv off, put your newspapers away and redefine your bedroom as a safe, comfortable space that the two of you can just be ‘you’ in.
Send a saucy text We’re not suggesting you get super explicit straight away, but simply expressing the notion that you’re looking forward to your partner getting home can work wonders. It’ll build that tension that you’ve been missing and even if you just sit down to dinner together, it’ll begin introducing the intimacy back into your evening.
Pick the opportune moment nobody feels sexy after gorging themselves on a carb-tastic dinner! Pair that with a long day at work and all you’ll get is a food baby and a carb-coma. maybe make the effort to eat a little earlier in the evening, so you’ve got a little more evening to play with. or, multitask, and get a little steamy in the shower.
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Slow and steady wins the race If it’s been a little while since you and your partner have done the horizontal shoe-shuffle, don’t pressure yourselves by jumping straight back into the full event. Work up to it, warm up, build that tension, curate the intimacy… hold hands, cuddle more, compliment your partner.
Feel good, everyday If your partner is looking particularly lovely, tell them. If you love the way that they fl ip their hair over their shoulders when they’re trying to focus on something, tell them. As soon as your partner feels appreciated, loved and even wanted those butterfl ies will creep back and hopefully, the rest will follow! In terms of food, heavy carbohydrates are a sexy no-no. Pick something else; avocados, for example, are said to be an aphrodisiac, along with things like chocolate, bananas, honey, watermelon. Even things like chilli pepper, oysters, coffee and asparagus. We don’t recommend trying all of those at once though, that doesn’t sound so appetising.
There are of course lots of other tips and tricks, but really it’s about finding out what works well for you and your loved one so don’t be scared to try new things – you’ll get points for trying.
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keeping fit while
pregnant WRITTEN BY fiona stanton
Pregnancy is surrounded by old wives tales, Do’s such as helping yourself to an extra plateful of Swimming is a fantastic exercise during pregnancy as your becomes weightless in the water and this eases the food now you’re eating for two and encouraging baby pressure on your back. you may need to alter your you to put your feet up. But it’s important that swimming strokes, breast stroke is probably the best one, Town & City debunk these myths as this can but take it easy. cause gestational diabetes and slow down Pregnancy pilates will help tone your body and keep you recovery time for you and the baby. supple. many antenatal classes will show you how to do Regular exercise will help you sleep better, relieve backache, maintain a healthy weight, prevent constipation and help you feel better generally. It’s essential that you tailor your fitness regime to what you feel comfortable with and check with your healthcare provider if you’re having a complicated pregnancy. If you are used to particular exercises like running or cycling, then you should be able to continue to do this for as long as you feel comfortable. Here are a few do’s and don’t for keeping fit during pregnancy. 18
Autumn/Winter 2016
this if you would like the extra support, however there are many pregnancy pilates DvDs available that you can do in the comfort of your own home. yoga can be enjoyed right up to the last minute in pregnancy, especially if your body is used to it. If you are joining a class, don’t forget to mention that you’re expecting as they can alter the exercises for you. remember not to lie fl at on your back if you’re over 16 weeks - use a large pillow for support or lie on your side. Walking is great throughout your pregnancy and can help bring on labour. It’s recommended that you do at least 30 minutes of exercise a day; this could be a leisurely walk and a chance for you and your partner to spend time together planning for the future.
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Don’ts Impact sport is to be avoided as this can be dangerous for you and the baby. Impact sports include high intensity cardio workouts such as basketball, football, hockey etc. These exercises may cause you to be thrown off-balance or have a collision. running can only be done if you are an experienced runner and even then, don’t try to achieve any personal bests. It’s important to take it easy and listen to your body. If you aren’t an experienced runner then this exercise must be avoided. Don’t over exert yourself; you should be able to have a conversation without being too out of breath when running. Weight training during pregnancy is definitely a no-go as this causes strain on your stomach muscles and your body produces a hormone called ‘relaxin’ which softens the pelvis, so it’s harder to tell if you’ve pulled a muscle and this could be dangerous. Exercise at high altitude can again cause you to become off-balance and develop altitude sickness. If you’re desperately keen to exercise at extreme heights, get acclimatised first and build this up slowly.
wear a hat day Wear A Hat Day returns Friday 31st March 2017 and it will be bigger, bolder and HATTIER than ever before!
Brain tumours kill more children and adults under the age of 40 than any other cancer… yet just 1% of the national spend on cancer research has been allocated to this devastating disease. Brain Tumour Research is the only national UK charity that funds sustainable research into finding a cure. Wear A hat Day is the uK’s premier brain tumour research fundraising event and is a great way to show your support and raise money for vital, groundbreaking research during a day of hat-filled fun and games. Buy a hat, make a hat, take a photo and share it online #hAttAStIC
register now by visiting wearahatday.org. We’ll send you an exclusive pack of fundraising goodies – full details can be seen online in our hatter’s Workshop in early 2017. once registered, start planning your event. Stuck for ideas? our website is brim-ming with inspiration: top 10 event ideas, fabulous quizzes, printable posters and much more!
So get your thinking caps on and start counting down to 31st March. Together we will find a cure. For morE InFormAtIon ABout WEAr A hAt DAy AnD BrAIn tumour rESEArCh, vISIt WWW.WEArAhAtDAy.orG or EmAIL WEArAhAtDAy@ BrAIntumourrESEArCh.orG or CALL 01908 867200.
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winter
staycation WrIttEn By Jutta lasner
Being one of the most visited countries worldwide, Great Britain is full of beautiful places to see. national parks like the Lake District, the South Downs or the Scottish highlands are an invitation to hike and explore, but our cities are just as captivating. Town & City is here with a few gems well worth a visit. 22
Autumn/Winter 2016
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Liverpool For history and culture fans This beautiful city on the west coast is often referred to as the friendliest place in Britain, so prepare to talk to strangers all the time! Liverpool is perfect for everyone who likes historic seaside towns. Due to it’s location it was one of the major ports during the industrial revolution, and the docks and waterfront are a must see. Liverpool has countless museums, including the World museum and International Slavery museum, both with free admission.
Chester
For fans of Roman and medieval times Lined with beautiful half-timbered houses, Chester is the perfect location for a long weekend. Featuring the most intact city walls across the uK, you can walk the entire perimeter. other fascinating sights are the 1,000 year old cathedral, the Eastgate Clock, the roman Amphitheatre and the 700 year old shopping rows. Book a guided tour to see as much of this beautiful city as possible!
Dundee For outdoor fans
Bath For shopaholics and those who like to wine and dine With its beautiful architecture nestled right into the valley of the river Avon, Bath is one of the most popular city attractions in the uK. It’s famous for the roman Baths which date back to the first century, and Jane Austen has immortalised Bath in many of her novels. The city centre is bristled with local shops selling jewellery, fashion, antiques, ceramics and charming restaurants and cafés.
Dundee is Scotland’s fourth largest city and lies on the bank of the Firth of tay. It’s perfect for fresh sea air. If you like activity, Dundee is for you: explore the area by walking, cycling or sailing, grab your mountain bike or go fishing. With all the outdoor fun, don’t miss out on the city itself: Dundee is famous for its history of scientific activities, so check out the Dundee Science Centre.
Portmeirion For architecture fans This beautiful town in north Wales and is often featured in television series and movies because of its unique architecture. Portmeirion is the perfect escape: stroll through the gorgeous arches and slopes and admire the Central Piazza, have coffee in Battery Square and admire exotic flowers and plants in the Gwyllt.
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inspiring creativity
in your office space
If your business relies on the creative talents of your staff it would be wise to provide them a stimulating working environment. How does your office or studio environment compare to the best around, and what does it need? Providing a workspace that’s comfortable and calm, and encourages productivity is the first building block in creating an inspirational office. Here are some things to consider.
Natural light
Noise
Crowding/clutter
Any office space will feel restrictive and oppressive when there is limited access to natural light. In order for creativity to spark it’s imperative that design studios, open plan offices and meeting rooms all have plenty of natural light. It’s also important for our psychological and physical wellbeing, which all directly affects our ability to be creative.
The issue of noise in the workplace is very specific to the individual, and the task at hand. The creative process usually starts with collaborative thinking, but noisy discussion is not helpful when concentration is required to bring ideas to life.
Sensory overload when trying to conduct any creative task can lead to problems focussing. A bright, airy room will create space physically and psychologically to allow the creative juices to flow. Staff should be encouraged to declutter and dispose of old papers and equipment, storing as much as possible away from their workstation.
Temperature/ ventilation It’s widely recognised that being too hot or too cold can affect productivity in the workplace – and that definitely has a knock on effect for creativity. 24
Autumn/Winter 2016
Smells Smells can affect the mood and mindset of staff and evidence suggests that scent can have a powerful effect on performance. For example, pine increases alertness, citrus wakes you up and cinnamon improves focus. Why not give them a try?
We’ve only just touched the surface, to find out more about increasing creativity in the workplace check out… WWW.SPECtrumWorKPLACE.Co.uK For A FrEE ConSuLtAtIon on hoW to mAKE thE moSt oF your WorKPLACE, CALL SPECtrum on 023 9248 9933
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decluttering your home Time and again it’s important to re-organise our homes, but where do you start? Town & City are here with a few tips on to how to clear the clutter! Be ruthless and only keep things you use regularly or desperately need and try not to be too sentimental. If there are letters or cards you just can’t part with, why not organise them into an album or book? Bookcases are a great way to store your folders and albums in one place. Don’t just throw everything into the cupboard and quickly shut the door, use a rainy day to sort through it all. reduce the number of surfaces you have in a room to place things on, as this will prevent the build-up of clutter. Consider using the space under your bed for storage, but don’t just shove it under, try vacuum packing your seasonal clothing or using sealed under-bed 28
Autumn/Winter 2016
containers to keep things dust free. Alternatively, bag up your unwanted clothes and possessions and take them to one of the many charity shops, they’re always grateful for the donations. As well as sorting out the areas you can see, don’t forget the places you can’t see every now and again, like your loft or garage. Despite the fact that garages are designed for vehicles, it’s more common for them to store our hoard, but how much of that ‘stuff’ do you actually need? There are only so many films you can watch on a rainy day, so do something productive. Choose a room, grab a big black bin bag and get to work. you’ll be amazed how good you’ll feel afterwards.
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Home Choose Carpets • Timber • Aluminium • Timber Alternatives • PVC Visit our showroom or call
Tel: 02392 570340 2 Highcroft Industrial Estate, Enterprise Road, Horndean, Waterlooville, PO8 0BT
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festive
feeling
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Autumn/Winter 2016
Advertise with us, call 023 9229 4408
Autumn/Winter 2016
31
ease into
retirement
Retirement for some is an exciting new adventure, WrIttEn By hannah Van-Der-linDen embarking on new pursuits and free from working life. For others it’s a daunting prospect, with a fear of uncertainty and not having a regular routine. Having Get fit Keeping active is the perfect remedy as you get worked a good chunk of your life, how easy is it to older. Sign up to your local gym and get involved in break away from what you class as normal? the array of exercise classes on offer. Get your Planning ahead Planning prior to retiring will allow you to enter your new phase of life more smoothly. Knowing how much money you’re entitled to and what savings you’ve accrued will paint a picture of how to spend your money wisely. Arrange a meeting with your bank who can offer guidance on how to manage your money effectively before you retire.
Set goals your bucket list can finally be worked on. Set achievable goals and realistic targets then start ticking them off and enjoy yourself.
Don’t forget your friends It’s easy to hibernate once retired and make excuses not to see people. Don’t get stuck in that rut. Sustaining friendships from your workplace keeps you abreast of what’s going on in colleagues lives. It also gives you something to do with your time. 32
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sweat on at a spinning class or focus on your body and mind in a relaxing yoga session.
Work part-time If the thought of giving up work brings fear and worry, why not find a part-time job doing something you have a passion for. or volunteer, a rewarding experience to get involved in the community and give something back.
Hobbies you now have time to do all the hobbies you said you would before retirement. The u3A (university of the third Age) organisation is aimed at those retired or semi retired who wish to learn, discover and share new skills. A fantastic way to meet like-minded people and participate in a variety of different experiences. vISIt WWW.u3A.orG.uK to FInD your LoCAL CLuB.
This is your time, so keep yourself busy, active and embrace the opportunities of retired life.
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Time to indulge In a stunning retirement village like no other, it’s now time to indulge yourself with our first class facilities. Enjoy alfresco lunch at the deli or an evening in the bistro with friends. A superb range of village apartments as well as spacious luxury care suites offering all the support you might need from meals and housework to personal care.
• Independent living • Homecare • Wellness Centre and Spa • Bistro Last few luxury care suites available For information on our range of accommodation and care, visit:
bishopstokepark.co.uk or call 0808 159 2982 1 Garnier Drive, off Church Road, Bishopstoke, SO50 6HE
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Artist Impression. Several boats have been removed from this image.
Sales release Winter 2016
Harbour Road, Gosport, Hampshire, PO12 1BG Stunning 1 & 2 Bedroom Retirement Living apartments for the over 60s for sale Your new McCarthy & Stone apartment can be the start of an enjoyable new chapter in your life. We look after all the garden and external maintenance, so you’ll have a lot more free time to meet new friends and do the things you want to do. The Club lounge and landscaped gardens provide the perfect social spaces, giving you independence with peace of mind, safe in the knowledge that there’s a House Manager on hand during office hours. For the 11th consecutive year, McCarthy & Stone has been awarded a 5 Star rating for customer satisfaction as part of the Home Builders Federation (HBF) survey 2016.
Facilities on-site include: Club lounge ■ Guest suite^# ■ 24 hour emergency call system ■
Lifts to all floors ■ Secure camera entry system ■ Balcony to all apartments ■
To find out more about our development in Gosport, please call us on 0800 882 1375 and we’ll help you find your perfect apartment or visit mccarthyandstone.co.uk/viewpoint ^Additional charges apply. #Subject to availability.
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Christmas is a time for family and friends to come together for celebration and the enjoyment of delicious food and drink. With this in mind we’ve selected a range of mouth-watering products from award-winning Rosebud Preserves for you to enjoy.
festive fare from rosebud Preserves
36
new this year are a red onion & Port marmalade and a yorkshire Wensleydale Chutney, as well as their delicious Almond & orange mincemeat. Their Christmas selection also includes a Blackberry & Sloe Gin Jam and Brandy & Pear Jam.
to source local produce whenever possible; to cook traditional recipes; and practice time honoured techniques, without the use of additives, preservatives or pectin; remain the same today.
rosebud Preserves has been making jams, marmalades, chutneys and jellies since 1989. Started by Elspeth Biltoft, her founding principles
Their tempting products also make great gifts and rosebud Preserves provide a stylish gift box accommodating any three of your choice.
Autumn/Winter 2016
Advertise with us, call 023 9229 4408
CranBerry & orange sauCe with port A popular twist on a classic. traditionally prepared with fresh citrus and a measure of port. Perfect with roast turkey, game or ham. reDCurrant Jelly Classically bold, sharp and vibrant fruit, naturally set with unrefined sugar. The perfect accompaniment to lamb. Boxing Day Chutney Fresh, fruity and subtly spiced cranberries, Bramley apples and plump raisins. Perfect for your yuletide festivities. CumBerlanD sauCe with port A traditional blend of naturally set redcurrants, piquant with mustard, orange and ginger. Enjoy with roast pork and chicken liver pate.
new reD onion & port marmalaDe
Piquant, full-bodied and richly savoury with red onions, mollased sugar and ruby port. Perfect with Blue Stilton and Cold Meats. Elspeth Biltoft, owner of Rosebud Preserves, says: “Our Sweet Onion Marmalade has been a firm favorite for many years but it can often divide opinion. We hope that those who perhaps thought it was a little too sweet and would prefer a richer, more savoury, alternative would approve of this new addition to our range. Although this marmalade can of course be enjoyed all year round, we wanted it to become a Christmas staple, particularly with Blue Stilton, the quintessential festive cheese.”
piCkleD oranges A fresh and piquant savoury marmalade, warmed with cloves, mace and mixed pepper berries. Wonderful with roast ham and seasonal game. traDitional piCCalilli Fresh, piquant and mouth watering. A unique pantry classic bursting with savoury character. Perfect with Camembert and cold roast ham.
new yorkshire wensleyDale Chutney A classic combination of fresh Bramley apples, plump sultanas and traditional spices. Perfect with yorkshire Wenlseydale cheese. Christmas Chutney Wonderfully rich with prunes, dates, apricots, aromatic allspice and strong dark ale. The perfect addition to your seasons festivities. fig Chutney A rich and piquant mix of juicy figs, molassed sugar, warm cinnamon and sweet fresh orange. Perfect with cold roast ham and farmhouse cheddar. great yorkshire piCkle A dark, rich British pantry classic, prepared with traditional garden vegetables and Black Sheep Ale. Excellent with pork pie and farmhouse cheddar. almonD & orange minCemeat A great twist on a British classic. Simply prepared with fresh Bramley apples, plump vine fruits, lively citrus and a measure of brandy. This mincemeat does not contain any suet so it is suitable for vegetarians. BlaCkBerry & sloe gin Jam A vibrant pairing of autumnal hedgerow fruits infused with the warmth of Sloemotion sloe gin. seVille orange marmalaDe Classically strong, rich and full flavoured. naturally set.
Brandy & Pear Jam Celebrating Rosebud Preserves’ 25th birthday, this jam was developed in collaboration with Ampleforth Abbey. The freshness of English Conference pears is enriched and warmed with the addition of Ampleforth Cider Brandy. Naturally set with unrefined sugar. The Cider Brandy is made from apples grown in the Abbey’s orchards and then matured in oak barrels for five years. Traditional monastic skills and modern technology ensure the highest standard of distillation. ArE ALL AvAILABLE to Buy onLInE At roSEBuDPrESErvES.Co.uK.
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fancy a
brew? WrIttEn By ellie reeVes
Britain is home to the world’s biggest tea drinking population. over 160 million cups of tea are consumed a day, and that’s just in the uK alone. From reducing stress to boosting your immune system, there is a herbal infusion out there to soothe every ailment. We’ve selected fi ve refreshing herbal blends that are not only incredibly tasty; they’re also great for your mind and body.
As of late, herbal tea has become increasingly popular. Not only is the hot beverage delicious, it also provides a number of health benefits such as cleansing the liver, reducing bloating and speeding up the digestive system. In hotter weather it’s tempting to opt for a cooler 38
Autumn/Winter 2016
drink, but studies show that tea actually refreshes the body more effectively. The warm drink raises your body temperature causing you to sweat, which in turns creates a cooling effect on the body. An icy drink may quench your thirst but it won’t reduce your core temperature.
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Green tea often hailed as the king of herbal teas and referred to as a ‘superfood’, the benefi ts that come with sipping this drink are endless. Green tea is made from Camellia sinensis leaves that haven’t undergone the same oxidation as oolong and black tea has. Loaded with antioxidants, the benefi ts of drinking include, improving brain function, lowering risk of cancer, increasing fat burning and reducing risk of cardiovascular disease.
023 9229 4408
Chamomile Before you get into bed, pop the kettle on and make yourself a steamy mug of Chamomile tea. The drink has been used to cure insomnia for centuries. It also reduces stress and calms your muscles, resulting in a blissful bedtime. The tea also promotes healthy skin; you can drink it or incorporate it into a facial scrub that will help get rid of impurities and leave you with smooth, moisturised skin.
Peppermint Th is herbal brew is best consumed in the afternoon when your energy levels have dropped and you’re feeling a little peckish. Peppermint helps to combat food cravings, aid digestion and speed up weight loss. It can also relieve stomach problems such as IBS, stomach aches, diarrhea and constipation. Also, it’s incredibly tasty, refreshing and fights bad breath.
Nettle tea The curing, analgesic effect of nettle tea helps to relieve pain. Drinking this grassy beverage will leave you feeling energized and healthy. nettle tea is full to the brim with minerals that help fight infections, heal stomach lining, decrease infl ammation and lower blood sugars. nettles might long be associated with the stinging variety, but they can actually reduce pain rather than cause it.
Lemon and ginger Ginger is renowned for being a digestive herb that tackles nausea and supports healthy digestion. Lemon is high in vitamin C, citric acid and calcium; it helps to balance Ph levels and makes the immune system stronger. For a fresh start to the day, sip this tea to release toxins, freshen breath and clear the skin.
Email: daniel@tidburymedia.com
We’re passionate about you and the stories you have to tell
warming WrIttEn By Charlotte Johnson
red Wine
The seasons are changing, this means colder temperatures, reduced sunlight hours and getting cosy in front of an open log fire. the ChoColate BloCk When the days start getting shorter and we haul our heavy coats out of the depths of our wardrobes, we also change our preference in our chosen tipple.
This South African wine ticks all the right boxes. Exciting both chocolate and wine lovers with hints of chocolate that override the full bodied grapes that make up this exciting concoction.
ChÂteau musar
When thinking about red wine, one doesn’t necessarily think of Lebanon. This wine, however, will put Bekaa Valley on the map for wine connoisseurs worldwide. This bottle will go down a treat on a winters evening with it’s hint of Bordeaux meets the exotic fusion.
mt. DiffiCulty BannoCkBurn pinot noir.
This bottle of red contains a mixture of juicy cherry flavours masked with light floral and spice notes.
Dessert Wine Campbells Rutherglen Muscat. Th is super-sweet and golden honeyed wine is so moreish that you won’t be able to resist reaching for another glass. 40
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wine White Wine
Southern Right Pinotage, Hemel-en-Aarde Valley If you do decide to opt for a glass of white this winter be sure to try Southern right Pinotage. With a collaboration of coffee, plum and raspberry aromas, this full bodied wine is sure to take the chill away.
Esprit de Chablis, Chablis Premier Cru. household favourite Chablis shows off with what their good at, a bottle of full bodied elegant tasting dry white wine. Th is French brand have created a crisp lemon and honeysuckle fl avour with a welcoming smoky aftertaste.
Inama Vigneti di Foscarino Soave Classico. This Italian dry has the makings of being a firm favourite for white wine this winter. With aromas of honey, apricot and herbs mixed with a hint of spice, you can accompany this wine with dinner or drink it alone.
Domaine de Leyrissat Monbazillac. Another excellent example of a sweet dessert wine, monbazillac will pleasure drinkers with its sticky honey, blossom and marmalade notes. There is no better way to end a great evening with a glass of this smooth wine.
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Quality & taste meet tradition! Let us help you celebrate that special occasion. A Birthday party, an office party, an anniversary... Whatever it is, we will meet sure it’s one to remember.
Steki at Brighton
127A Kings Road, Brighton, BN1 2FA Tel: 01273 730 202
Steki at Portsmouth
58 Osborne Rd, Portsmouth, P05 3LU Tel: 02392 750 200 Like us on Facebook: Steki Authentic Greek Cuisine
www.steki.co.uk
Follow us on Instagram: Steki Authentic Greek Cuisine
guide to
cooking Many oils are beneficial for your health, when drizzled over a salad or consumed in capsule form. But some of us are using the wrong oils when it comes to cooking. The heating of some fats can cause their molecular structures to change drastically. Town & City is here with a few tips on the best oils to cook with, and which ones should always stay at room temperature.
oils WrIttEn By ellie reeVes
Oils suitable for cooking CoConut oil Almost all of the fatty acids in coconut oil are saturated, making it very resistant to heat. When the oil is at room temperature it stays a semi-solid form, once heated it turns to liquid. This explains why you are only able to find it in jars instead of bottles. Coconut oil is well known for improving cholesterol and killing bad bacteria, this is because it’s rich in Lauric acid. Cooking with this oil will also leave you feeling fuller for longer, so that plus the fact it speeds up your metabolism, means it’s an incredible oil for weight-loss. Butter Butter has a bad reputation for being very unhealthy when consumed in large quantities, and rightly so (everything in moderation and all that). Coating your bread roll with lashings of butter day after day isn’t a good idea, however, cooking with butter is. The best fats to cook with are saturated and monounsaturated. Butter is made up of 51% saturated fats, therefore making it perfect for cooking. oliVe oil This mediterranean oil is a strong favourite among foodies. 76% of the fats in olive oil are monounsaturated, and 14% are saturated, making it another good choice for cooking. This oil has been linked to reducing the risk of cancer, type 2 diabetes and heart attacks. Studies have also shown that it can fight osteoporosis, a disease that causes bone tissue to become fragile. 42
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Oils to avoid when cooking sunflower oil It sounds like a healthy choice, but Sunflower oil is actually bad for you. Especially when cooked at a high temperature. The omega-6 acids in this oil cause infl ammation, resulting in an endless list of physical and muscular problems. Pretty much all packaged and processed foods will contain Sunflower oil. Stay away! Corn oil Corn oil is predominantly made up of polyunsaturated fats, especially omega-6, these fats should not be used when cooking at high temperatures. Studies have shown that this fatty acid is linked to the growth of cancerous cells and tumors. People also tend to overeat foods that contain corn oil, causing obesity and a whole host of health issues. sesame seeD oil Another oil that is high in polyunsaturated fats and low in saturated fats. In fact, most seed or nut based oils are high in polyunsaturated fats, and therefore not suitable for cooking at high temperatures. however, they are very good for you when consumed at room temperature. Drizzle them over your dinner for a much needed hearty boost.
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WESTLANDS
Farm Shop
Make Christmas Dinner Really Special!
Free range local Turkeys, and local game Free Range pork, beef & lamb. Bacon, Gammon, sausages from the farm & Seasonal vegetables.
Local Produce, Charcuterie, Butchery Courses Find our Christmas prices on our website, www.westlandsfarmshop.co.uk CALL TODAY WITH YOUR CHRISTMAS ORDER!
01329 833832
Open Mon-Sat 8am - 5pm, Sun 10am - 4pm Westlands Farm, Pricketts Hill, Shedfield SO32 2JW Now in season at the Farm Shop we have venison and free range mutton from the farm now available at the farm shop, both perfect for slow roasting, warming stews and casseroles. Brand new at Westlands are our butchery courses, taught by Marc-Frederic, the following dates have been confirmed through the winter: Thur 17th November – Cure a Ham for Christmas Evening 6.30 pm-9.00pm Thur 24th November – Create your own three bird Roast for Christmas (ideal for freezing) Evening 6.30 pm-9.00pm Sat 7th January – Game in a Day Could include Rabbit, Pheasant, Venison, Pigeon, Partridge (depending on availability) Sat 4th February – Pork Butchery Sat 4th March – Italian Salumi Day Pancetta, Lonza, Guanciale, Salami, Coppa Ham
Email: sales@westlandsfarmshop.co.uk for more details.
south downs
making the most of the
ViewRanger app helps to unlock the best of South Downs National Park, encouraging people to explore the park’s landscapes. The free to download outdoor guide, mapping and navigation app offers routes by location. All you have to do is type in the name of a place in the National Park to find a host of trails to choose from. 44
Autumn/Winter 2016
Advertise with us, call 023 9229 4408
All routes start and end at public transport locations, so these digital route guides make discovering the South Downs national Park more accessible than ever. route publishers on viewranger include the national trust, BBC Countryfile magazine, Walking World and mBuK mountain biking magazine to name a few. Plus South Downs national Park also publishes its own routes, so it’s like having your own park ranger with you. There’s something for everyone with routes rated from easy to hard. Whether you’re outdoors regularly or just looking to explore, you’ll easily discover a route that helps you make the most the South Downs. Photographs, waypoint information, and other helpful content for each route are included within the digital route guides which are downloaded and stored on your mobile device, so there’s no need for a network signal while out on the trail.
ExhibitionS broChurES LEafLEtS MaGaZinES PaCkaGinG bannErS bookS LoGoS
viewranger offers detailed topographic maps for over 20 countries and trail guides from guidebook authors and tourism organisations around the world, as well as from the app’s global user community. routes can be followed easily with your current position displayed on a detailed map, with the active navigation system alerting you if you veer off track. In areas with a data connection, the BuddyBeacon function can be used to locate friends in real-time. viewranger can also be used to record walks, rides, and other adventures which can later be shared with friends and family via social media or email. The discovery tab makes it quick to filter, browse and select routes from the extensive library of high-quality route guides available from more than 500 tourism and other outdoor guide publishing brands. Each route collection also has its own web page and links that make it easy for route collections to be shared and accessed whether the viewer is on the web or using the viewranger app. DoWnLoAD vIEWrAnGEr FrEE From GooGLE PLAy or thE APPLE APP StorE
We can take care of it. Call now on 023 9229 4408
The russian State Ballet & orchestra of Siberia
beautiful The Russian State Ballet of Siberia returns in 2017 for a nationwide tour. The Company’s 15th UK tour will include exquisite performances of four of the world’s most beautiful and popular ballets PortSmouth GuILDhALL 0844 847 2362 9–10 JAnuAry SWAn LAKE 7.30Pm DAILy 11 JAnuAry thE nutCrACKEr 2.30Pm & 7.30Pm BournEmouth PAvILIon thEAtrE 0844 576 3000 20 FEBruAry CoPPéLIA 7.30Pm 21 FEBruAry thE nutCrACKEr 7.30Pm 22 FEBruAry SWAn LAKE 2.30Pm & 7.30Pm FurthEr InFo At WWW.rAymonDGuBBAy.Co.uK nAtIonAL tICKEt hotLInE tEL 0844 847 2319
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ballet Formed in 1981, The russian State Ballet of Siberia has become established as one of russia’s leading ballet companies. under the artistic directorship of Sergei Bobrov, dancers from across russia have forged their skills and artistry performing an expanding repertoire of new works and exceptional productions of timeless classics. The soloists and corps de ballet are outstanding, delighting audiences with their breath-taking physical ability and beautiful costumes as each storyline unfolds to the live accompaniment of the russian State Ballet orchestra of Siberia. The company comprises over 40 dancers and 30 musicians. Commenting on the tour, Sergei Bobrov said “It’s always a pleasure to bring the unique traditions of Russian Ballet to British audiences. Touring with a full company of dancers as well as highly skilled musicians is always exciting; for me, it is very special to have the power of a symphony orchestra bringing the choreography to life on stage.”
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La Fille mal gardée
Swan Lake
Giselle
recreated by Alexander Gorsky, this remains one of the oldest ballets still regularly performed. A gentle tale of love thwarted, unrequited and found. It’s a masterpiece of comedy, with plenty of ribbons, romance and rivalry. La Fille mal gardée conjures up a world of pastoral simplicity where a farm boy woos a flirty farmer’s daughter and they find inventive ways to avoid her mother. Complete with virtuoso pas de deux, maypole and clog dances, this classic ballet will send you home happy, delighting those enjoying it for the very first time as well as those who want to see it again and again.
The greatest romantic ballet of all time is brought to life by tchaikovsky’s haunting and unforgettable score. From the impressive splendour of the Palace ballroom to the moon-lit lake where swans glide in perfect formation, this compelling tale of tragic romance has it all. From odile, the temptress in black tulle as she seduces the Prince by spinning with captivating precision to the spellbound purity of the swan queen, odette as she flutters with emotional intensity, the dual role of odette/odile is one of ballet’s most unmissable technical challenges.
This, the most poignant of all classical ballets is filled with dramatic passion in a chilling and heart-rending tale of love, treachery and forgiveness from beyond the grave. The moving story of delicate Giselle and her aristocratic but duplicitous lover Albrecht is set to a glorious score. From the visual splendour of the rustic villagers happily gathering the harvest at the start of the story to the eerie moonlit forest haunted by beautifully drifting spirits, this production is unforgettable.
Coppélia
This most famous of fantasy ballets for all the family begins as night falls on Christmas Eve. As snowflakes fall outside, the warm glow of the open fire sends flickering shadows across the boughs of the Christmas tree and all the presents beneath. When midnight strikes we’re swept away to a fairy tale world where nothing is quite as it seems, toy dolls spring to life, the mouse King and his mouse army battle with the nutcracker Prince and we travel through the Land of Snow to an enchanted place where the magic really begins.
Every toy has a story, especially in this charming comedy of errors, a witty combination of antics and abracadabra, set in a doll maker’s workshop. This light-hearted tale of mistaken identity and confused lovers follows mischievous Swanilda, her impetuous suitor Franz and the eccentric toymaker Dr. Coppelius as they’re brought to life by sparkling choreography and the animated score of Delibes. Coppélia is perfect for first-time ballet goers, families and everyone in between.
The Nutcracker
Autumn/Winter 2016
47
The
Dark Knight Before
Christmas
The Dynamic Duo save Father Christmas A seasonal panto for all the family
7th - 17th December 2017
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11th - 21st January 2017 Book Online
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Thu 3 They Live! (18) Fri 4 My Scientology Movie (15) + Recorded Q&A Sat 5 Supersonic (15) + Recorded Q&A Thu 10 Britain on Film: Railways (U) Fri 11 Under The Shadow (15) Sat 12 Bridget Jones’s Baby (15) Wed 16 Alan Bennett’s Diaries Live (12A) + Satellite Q&A Fri 18 Lo and Behold, Reveries of the Connected World (12A) Sat 19 Boyz ‘N The Hood (15) Thu 24 Your Name (12A) Fri 25 Sonita (Cert tbc) Sat 26 I, Daniel Blake (15) DECEMBER Thu 1 Ethel and Ernest (U) Thu 1 After Love (12A) Fri 2 American Honey (15) Sat 3 War on Everyone (15) Mon 5 The Coming War on China (Cert tbc) + Satellite Q&A Thu 8 In The Heat of The Night (12A) Fri 9 Blue Velvet (18) Sat 10 The Girl on the Train (15) Thu 15 The Innocents (15) Fri 16 Nocturnal Animals (15) Sat 17 The Light Between Oceans (12A) Thu 22 The Nightmare Before Christmas (PG) Thu 22 The Apartment (PG)
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Note that the programme is subject to change without notice.
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